Reverse Lunge
Step 1 - Stand with feet hip-width apart, hands on hips
Step 2 - Step one foot back into a lunge position
Step 3 - Lower until both knees are bent at 90 degrees
Step 4 - Push through the front heel to return to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 8-12 reps each leg, 60 seconds rest
Intermediate: 3-4 sets of 12-16 reps each leg, 45 seconds rest
Advanced: 4-5 sets of 16-24 reps each leg, 30 seconds rest
What to Focus On:
Front leg dominance - Your front leg should do most of the work to push you back up
Vertical torso - Keep your chest up and torso upright throughout the movement
Knee alignment - Your front knee should stay over your ankle, not drift forward over your toes
Balance and control - Step back with control and return to standing with stability
Modifications:
Easier: Take a smaller step back and don't lower as deep into the lunge position
Harder: Step back further and pause for 2 seconds at the bottom of each lunge
